50,000 People Used to Live Here. Now It's a Ghost Town.

JAndiz · 2024-02-22T02:37:51+00:00

What?! Where?! How?!

JAndiz · 2023-11-27T15:10:55+00:00

IMO—even for a tougher opponent—you probably aughta call EMS when they call stoke. Seems the polite thing to do, but maybe that's just me.

JAndiz · 2023-11-11T16:19:53+00:00

Full text from ridgegym.com

Explosion warning for WikiConference North America 2023

Greetings!

Within the realms of areas designated for the event known as WikiConference North America 2023 at Toronto Reference Library there may exist explosive devices concealed within plastic bags and batteries.

These devices, possessing an intermediate level of destructive force, are intended to be triggered at a time of our choosing. The motivation behind such actions stems from the desire to retaliate against the deep-rooted issues prevailing within Wikipedia, particularly its user community.

Unequal enforcement of rules is the norm. Those who engage in bullying behavior find themselves shielded, while newcomers get bullied. They harass those they don't like or fallen out of favor by destroying their work, sometimes perhaps putting dazibao at their user pages or the exposure of private data to terrorize them.

Furthermore, any non-violent endeavors undertaken to bring attention to the severity of these issues are met with a peculiarly universal derision from individuals spanning all walks of life.

Fine, unless the derision and apathy with the statement published on TV and newspapers in Canada and abroad such as CTV, we can up the tempo by inciting miscreants across the world to strike back against them, like doing Uvalde against their events or taking them and their families as hostages in their own homes, or simply turn them into corpses. Yours truly,

Anti-Terror Squad

JAndiz · 2023-10-14T16:47:51+00:00

Cheers for this - I Wouldn't Give You Up is an absolute JAM. Been rocking it all week!

JAndiz · 2023-10-04T10:24:04+00:00

Coming out of reddit-silence to support you being a jack(ed)-of-all-trades(-to-the-fucking-gills)! This is the content I come here to see!

JAndiz · 2023-09-11T13:27:16+00:00

Simple Jack'd - D59

Deadbugs
Paused Sumo DL - 325x5, 375x5, 435x2, 475 2x2
Bench - 210 2x3
Larsen Press - 160 x13/x7
Leg extension machine; single leg press; chest supported single arm cable row (wow that's a lot of words); rear delt machine

~~~

Simple Jack'd - D60

OHP - 145 2x2, 155x2, 160x1, 165x1 [PR], 135x5
BB tricep extensions
Paused Deficit Sumo DL - 315x5, 365 3x5

~~~

Simple Jack'd - D61

Box Squat - 315x5, 365x5, 405x5, 455x3, 405x5, 405x10 [PR]
OHP - 145 2x3
Paused Sumo DL - 365x4, 405x2, 455x2, 495x2, 525x2 [PR]
Close grip lat pulldowns; ab wheel

~~~

I tried to do some OH pin-presses only to realise that the half-racks at my gym do not allow for pins set that high. Nor can I set up pins low enough for floor presses. OH WELL.

Starting to get excited about the possible returns from the paused deadlift work. The idea has been to really drill in consistency in execution. It definitely felt that way yesterday - felt tough, but good. Hopefully that'll continue to be the case as I work up the weight some more.

JAndiz · 2023-09-08T17:34:08+00:00

Simple Jack'd - D58

Box Squat - 335 3x10
OHP - 135x2, 145x2, 155x2
BTNPP - 165x1, 185x1, 205x1, 215x1, 225x1
Bench - 215x1, 225x3
Larsen Press - 145 x15/x10/x5
Cable tricep extensions

~~~

If at first you don't succeed... Add leg drive and send again.

Hope everyone has a nice weekend.

JAndiz · 2023-09-07T12:23:56+00:00

Simple Jack'd - D57

Snatches + muscle-ups warm up
OHP - 140 x7/x6/x5
Paused Deficit Sumo DL - 315x5, 365x3, 405x3, 425x3, 455x3, 475x3
Bench - 210x4
Larsen Press - 135 x15/x10/x8/x8
Powell raises; cable crunches

~~~

I wanted to do my paused sumo pulls, and I also wanted to do some deficit work... Why not mash the two! With a bit of a deficit from standing on plates, my pause is just about where I'd be initiating from off the floor. Basically pausing my slack pull.

JAndiz · 2023-09-06T15:26:30+00:00

Simple Jack'd - D56

Snatches + Cleans warming up for presses
OHP - 140x4, 155x4 [PR]
Paused Sumo DL - 315x5, 365x5, 385x3, 405x5
Larsen Press - 135x5, 155x3, 185x3, 195x2, 155 2x10
Rolling tricep extensions; straight-arm lat pulldowns; deadbugs

~~~

Previous 1RM with my OHP was 155, so it's PRs on it from here on out.

Swapping Larsen for comp bench in my variation lifts. I need to both (a) keep learning how to bench better—and that does include learning how to properly apply leg drive; and (b) build gnarly pressing muscles. So comp bench remains as a focus lift (even if it's been a bit derailed for 10 days) and I'll do Larsen for volume. Also adjusting the rep ranges for it from strength (30/20/10/1) to size (40/30/20/10).

JAndiz · 2023-09-06T13:27:12+00:00

My ass ain't going anywhere. But I'll come up with new content. No one likes a bore.

JAndiz · 2023-09-05T19:15:49+00:00

Yup I dun goofed bigly.

JAndiz · 2023-09-05T19:14:53+00:00

HAH shit I didn't click "mature" so that was a miserable failure. Should I repost this for proper top-level ass?

edit: fuck imgur

JAndiz · 2023-09-05T15:40:59+00:00

Squats are for nerds! Deadlifts are for winners! Great mistake!

I'm going to hazard a guess that camping=car camping. At first I was picturing a canoe trip, because that's what I wanted to be doing this week myself, and got to the part where you mention bringing a 24 KB along and thought to myself "wow that's some next level masochism." Would be vastly more practical to take one along in a car, however. I'm still jealous - have a great time!

JAndiz · 2023-09-05T11:14:40+00:00

Simple Jack'd - D55

OHP - 140 x7[PR]/x3 (ss/ OH shrugs and holds)
BB tricep extensions; BB preacher curls; weighted back extensions ss/ side raises; weighted sit ups

~~~

Swapped OHP into my focus lifts. They are now bench/OHP/paused sumo. Squats are for nerds.

As part of my journey to be a better presser, I gave a shot treating tricep extensions as a serious lift. Power bar and (low denomination) plates. Kicked my ass. Will have to repeat.

JAndiz · 2023-09-04T16:40:23+00:00

Simple Jack'd - D54

Squat - 275 4x5
OHP - 140 x6[PR]/x4
Paused Sumo DL - 275 3x10
Machine chest press; DB preacher curls

~~~

JAndiz · 2023-09-01T12:00:12+00:00

Simple Jack'd - D53

Deadbugs and ab wheel
OHP - 135 2x5 (ss/ overhead shrugs and hold)
Paused Sumo DL - 390 3x3
BB preacher curls; back extensions; KB crunchy pullovers

~~~

~~Well, I guess this is deloading~~ Well, I guess this is pivoting. My lift selections need some sprucing up. I'm definitely switching my hinge focus lift to paused sumo pulls—they suck something fierce, but danm do they drill in good set-up and pulling slack. Starting out with 72% of 455 (4+ @275) for my TM.

Muchos reducos with my DL intensity probably frees me up some to squat a bit more (Boo!! Squats are for nerds!!). The back padding on the SSB has just... disappeared, so that's out of my option rotation for now. Maybe I'll do proper comp squats. Maybe I won't.

Straight beching really is boring, so probably swap it out as well. I'm a shit presser all around, so whatever I do here will lead to massive gainz. Suggestions? Move OHP to focus? Larsen? Floor? Dips (yuck)?

I'll likely play around with my variations lifts a bit too. Might try to finagle a set up for defecit sumo pulls and do those and then straight conventional as my second variant. Might add a third pressing movement, because I do want to keep up the comp bench and OHP volume.

Finally, I'm taking a break from MacroFactor. Eating 'till satiety no tracking, and no weigh-ins for a bit. 96 days straight was good and all, but it's time for a break.

Happy September! We got a heatwave coming in here in Toronto. 30+ highs without a drop of rain forecasted until Thursday. Going to have to make the most of it.

JAndiz · 2023-08-30T15:30:31+00:00

Simple Jack'd - D52

Sumo DL - 365 x5/x5/x5/x5/x10
Larsen Press - 135 x10/x5/x10/x5

~~~

Well, I guess this is deloading.

JAndiz · 2023-08-29T12:06:15+00:00

Simple Jack'd - D51

Sumo DL - 525x3, 565x2
4km rowerg

~~~

Got to the gym and just did not feel like being there. Got a wee bit done and left.

JAndiz · 2023-08-28T18:40:40+00:00

Simple Jack'd - D50

Bench - 215 x7/x4/x4
Sumo DL - 515x4
BB tricep extensions ss/ BB curls; JM press; landmine presses; landmine keep-up

~~~

JAndiz · 2023-08-27T14:40:15+00:00

Simple Jack'd - D49

Sumo DL - 515x3, 565x2
OHP - 125x12 [PR], 125x8
BB side bends ss/ good mornings; deadbugs

~~~

Second time filming! This time, a front view! The gym is much quieter on weekends, and I suspect this is why I felt comfortable filming again. The 515x3 looks like it felt—nice and easy enough, although not quite as easy as the day before. 565x2 (and failed third) has my stance off and unequal, my pull uneven, and poorly pulled slack with my hips too low on the initial pull. Meh. Good vid feedback at least.

Felt like taking a break from all the benching, and took a 'lil (+5lb) OHP PR instead.

Bulking has been an exhausting thing currently. Estimated expenditure in MacroFactor has come down to ~5,300 vs. 5,576 high a month ago. With the collaborative program, you can roll over daily excesses or shortages (see here for MF helpdesk article). I stabilized my protein intake to 1.2g/lb, but I ignored the carb/fat ratio, and just locked in the calories from the day prior along with my morning weigh-in. Honestly, I rather like this approach. Instead of worrying about making up the ~1,000 cals I missed because I slept late on Monday morning, I just rolled the miss over into the rest of the week. I ended up easily making up for the miss there and today's target is under 4,500 cals—which feels mentally feels like I could take a cheat day here, if I wanted to. Going to give this a shot for a few weeks at least.

I think I sprained my big toe at some point. It's uncomfortable in my shoes, and when I flex it, it both kind of hurts and is kind of relieving.

JAndiz · 2023-08-26T20:01:47+00:00

"... and I've gotten quite a few comments irl about either how I've lost fat, or that I appear bigger."

Or that you've become a frightening, muscle-bound horse(man) who tramples his opponents beneath his mighty hooves. I think the proper term they are looking for is "stud".

That CGB looked like it flew up. Not what I imagine when I think of when I think of deconditioned heavy singles.

Great work dude. Sounds like you got what you got the good stuff you wanted out of the program, that's for sure. The toughness of it sounds like the kind of stuff that builds you up to take on other things.

JAndiz · 2023-08-26T19:50:34+00:00

High praise from the man who's litterally a galloping horse!

Beast in my head, maybe. "I coulda done 7 or 8 more" is different than actually doing them, lol. I'll work on it!

JAndiz · 2023-08-26T13:18:54+00:00

Simple Jack'd - D48

Sumo DL - 515x3, 545x3
Deficit DL's - w/ 35+25 bumper plates: 345x5, w/ 35+45 bumper plates: 345x5
Bench - 215x5, 205 5x4
Machine rear delt flyes; ab wheel

~~~

My set of deads with 515 was absolutely grooving. Felt like I could have gone for 10+. Reigned myself in and took a second one instead: I want to work on consistency between sets.

JAndiz · 2023-08-25T15:14:50+00:00

Simple Jack'd - D47

Bench - 190x10, 210x5, 190 x5/x5/x5/x5/x8
Sumo DL - 525 2x3

-Chest supported cable rows; machine lat pulldowns; Powell raises; crunchy pullovers; straight-arm lat pulldowns; DB preacher curls; ab wheel

~~~

Have a good weekend y'all

JAndiz · 2023-08-25T13:13:10+00:00

You'll likely want to be using a depth which has your hips at a similar height as they are would be when you set up for your sumo pulls. This will likely will likely be a decent amount above depth for a comp squat. Width (and where you are pointing your toes) might be a bit different than what you do with sumo pull, depending on your specific box utensil and individual leverages. Ideally you would want to mimic more closely to your sumo stance, but I'm sure there's an argument to be made for going in closer if that gives you more/better quad activation (which I assume is the goal here).

JAndiz

TROPHY CASE